90 DAY FITNESS PROGRAMS
90 DAY FITNESS PROGRAMS
L.I: STRENGTH & MUSCLE
EXERCISE 1: CHEST / BICEP
|CHEST & BICEPS | SETS REPS REST
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DB Flat Chest Press | 3 (20x) 12 SEC
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3-Grip Barbell Curl | 3 (20x) 12 SEC
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DB Incline Chest Press | 3 (20x) 12 SEC
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Hammer Curls W/ Rope Cable | 3 (20x) 12 SEC
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Decline Cable Fly / Decline Chest Press | 3 (20X) 12 SEC
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Incline Bicep Curl DB | 3 (20x) 12 SEC
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Close Grip Barbell Pressl | 3 (20x) 1MIN
EXERCISE 2: BACK
| BACK | SETS REPS REST
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Widegrip Lat Pull Down | 3 (20x) 20 SEC
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Natural Grip Rows Cable | 3 (20x) 20 SEC
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Reverse Cable Flys | 3 (20x) 20 SEC
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Reverse Grip Lat Pulldown | 3 (20x) 10 SEC
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DB Bent Over Rows | 3 (20x)
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Oblique Raises | 3 (15XEach) 30 SEC
EXERCISE 3: SHOULDERS & TRICEPS
|SHOULDERS & TRICEPS | SETS REPS REST
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Standing DB Shouler Press | 3 (20x) 10 SEC
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Reverse Grip DB Press | 3 (20x) 10 SEC
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Upright Row | 3 (20x) 10 SEC
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Reverse Cable Fly's | 3 (20x) 10 SEC
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Tricep Ext. Straight Bar | 3 (20X) 10 SEC
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Tricep Dippoff Bench | 3 (20X) 10 SEC
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Reverse Grip Extensions | 3 (20X) 20 SEC
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DB Skull Crushers | 3 (20X) 20 SEC
EXERCISE 4: LEGS DAY 1.0
| LEGS | SETS REPS REST
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Free Barbell Squat| 3 (20x) 20-30 SEC
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Stationary Lunges | 3 (20x) 20-30 SEC
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Leg Extensions | 3 (20x) 20-30 SEC
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Calf Raises | 3 (20x) 20-30 SEC
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Hamstring Curls | 3 (20x) I MIN
90 DAY FITNESS PROGRAMS
L.III STRENGTH & MUSCLE
90 DAY FITNESS PROGRAMS
L.II: STRENGTH & MUSCLE
EXERCISE 1: CHEST / BICEP
|CHEST & BICEPS | SETS REPS REST
-
DB Incline Chest Press | 4 (12x) 20 SEC
-
DB Chest Press Flat | 4 (12x) 20 SEC
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DB Incline Cable Fly | 4 (12x) 20 SEC
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Decline Cable Flye | 4 (12x) 20 SEC
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Barbell Curl | 3 4 (12X) 20 SEC
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Concentration Curls | 4 (12x) 20 SEC
EXERCISE 2: BACK
| BACK | SETS REPS REST
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Behind Head Lat Pulldown | 4 (12x) 20 SEC
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DB RDL's | 4 (12x) 20 SEC
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Bent Over Rows | 4 (12x) 20 SEC
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Reverse Cable Flys | 4 (12x) 10 SEC
-
Neutral Grip Cable Rows | 4 (12x) 20 SEC
-
Single Arm Cable Row | 4 (12XEach) 30 SEC
EXERCISE 3: SHOULDERS & TRICEPS
|SHOULDERS & TRICEPS | SETS REPS REST
-
DB Arnold Press | 4 (12x) 20 SEC
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DB Behind the Head Press | 4 (12x) 20 SEC
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Reverse DB Fly's | 4 (12x) 20 SEC
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DB Front Riases | 4 (12x) 20 SEC
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Tricep Ext. Straight Bar | 4 (12X) 20 SEC
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Weighted Dips | 4 (12X) 20 SEC
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Reverse Grip Cable Extension | 4 (12X) 20 SEC
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Overhead Tricep Extension Rope | 4 (12X) 20 SEC
EXERCISE 4: LEGS DAY 1.0
| LEGS | SETS REPS REST
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Squats | 4 (12x) 45 SEC
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Single Leg RDL | 4 (12x) 45 SEC
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Stationary Lunges | 4 (12x) 45 SEC
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Single Leg - Leg Press | 4 (12x) 45 SEC
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Calf Raises on Leg Press | 4 (12x) 45 MIN
90 DAY FITNESS PROGRAMS
L.III: STRENGTH & MUSCLE
EXERCISE 1: CHEST / BICEP
|CHEST & BICEPS | SETS REPS REST
-
DB Incline Chest Press | 4 (12x) 20 SEC
-
DB Chest Press Flat | 4 (12x) 20 SEC
-
DB Incline Cable Fly | 4 (12x) 20 SEC
-
Decline Cable Flye | 4 (12x) 20 SEC
-
Barbell Curl | 3 4 (12X) 20 SEC
-
Concentration Curls | 4 (12x) 20 SEC
EXERCISE 2: BACK
| BACK | SETS REPS REST
-
Behind Head Lat Pulldown | 4 (12x) 20 SEC
-
DB RDL's | 4 (12x) 20 SEC
-
Bent Over Rows | 4 (12x) 20 SEC
-
Reverse Cable Flys | 4 (12x) 10 SEC
-
Neutral Grip Cable Rows | 4 (12x) 20 SEC
-
Single Arm Cable Row | 4 (12XEach) 30 SEC
EXERCISE 3: SHOULDERS & TRICEPS
|SHOULDERS & TRICEPS | SETS REPS REST
-
DB Arnold Press | 4 (12x) 20 SEC
-
DB Behind the Head Press | 4 (12x) 20 SEC
-
Reverse DB Fly's | 4 (12x) 20 SEC
-
DB Front Riases | 4 (12x) 20 SEC
-
Tricep Ext. Straight Bar | 4 (12X) 20 SEC
-
Weighted Dips | 4 (12X) 20 SEC
-
Reverse Grip Cable Extension | 4 (12X) 20 SEC
-
Overhead Tricep Extension Rope | 4 (12X) 20 SEC
EXERCISE 4: LEGS DAY 1.0
| LEGS | SETS REPS REST
-
Squats | 4 (12x) 45 SEC
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Single Leg RDL | 4 (12x) 45 SEC
-
Stationary Lunges | 4 (12x) 45 SEC
-
Single Leg - Leg Press | 4 (12x) 45 SEC
-
Calf Raises on Leg Press | 4 (12x) 45 MIN
